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One of the hallmark features of aging is the loss of muscular mass and strength. Much of this loss can be explained by changes to the neuromuscular system such as decreased number of motor neurons, decreased number of muscle fibers, and decrease muscle fiber size. But it is important to ask whether these changes are a consequence of aging or simply a result of an inactive lifestyle.

Age-Related Changes to Muscle

The age related decline in muscle mass appears to occur in 2 phases. The first or “slow” phase of muscle loss, in which 10% of muscle mass is lost, occurs between the ages of 25 and 50. The majority of muscle loss occurs thereafter where an additional 40% is lost from the ages of 50 to 85. Overall, the human body loses 50% of its muscle mass by the age of 80. This muscle atrophy can be explained by significant decreases in both the total number of muscle fibers, as well as in muscle fiber size.

It has been shown that aging results in a loss of the power and speed producing fast twitch fibers (particularly IIb) and an increase in the more aerobic slow twitch fibers. This seems to make sense since movements that demand a high velocity of contraction (such as jumping and sprinting) tend to be less in the older years.

Mechanisms of Strength Loss

The problems with decreasing strength can be seen in its contribution to osteoporotic decline in bone density, arthritic joint pain, and an overall reduced functional capacity.

With the loss in muscle mass evidently comes a decrease in muscular strength. However, as with muscle loss, most strength losses are not significant until the sixth decade. As briefly mentioned, this loss in strength can be attributed to a decrease in the number of motor units (nerve-muscle fiber complex), the decreased number of muscle fibers and the reduction in muscle fiber size. It is also known that a decline in leg strength precedes upper extremity strength loss in the elderly. This is important due to the fact that strength, rather than cardiovascular function, is considered to be the most physically limiting factor in the elderly. This is apparent when considering strength-limiting activities faced by many seniors such as getting up from a seated position or walking up stairs.

Encouraging is the finding that aging does not seem to effect eccentric strength. This phase of contraction is an important consideration for the elderly due to the possible linkage between poor eccentric strength and the incidence of falls in the elderly.

The Importance of Active Living

Regular exercise is the most effective way to slow and counteract the effects of age-related muscle and strength loss. Comparisons between active and sedentary older adults suggest that much of the strength loss with aging is due lifestyle factors. For example, individuals who continue to use certain muscles on a regular basis do not show the same age-related decreases in strength. In general, muscle atrophy, and thus strength loss, will occur any time the muscles are not required to work against a given load. The result will be a decrease in protein synthesis accompanied by an increase in protein breakdown. Overall, the muscle atrophies and loses much of its strength, characteristics commonly seen in astronauts during space flight. Incorporating regular resistance training is the most effective means of attenuating this effect.

Encouraging Findings

Studies have consistently shown that regular exercise can improve muscular endurance and strength in the elderly in a manner similar to that observed in young people. One of the largest studies in this field was done at McMaster University several years ago. The researchers looked at the effects of 2 years of twice/weekly strength training (80-85% 1RM) across 114 subjects between the ages of 60-80 years. The results indicated steady increases in strength in each of the muscle groups tested with no evidence of plateauing. There were also significant increases in muscle mass accompanying the gains in strength and, perhaps more importantly, there was evidence that these strength gains translated into improved function (as measured by walking and stair climbing performance).

Although there are certain unavoidable changes that occur with aging, it is possible to delay or attenuate the losses muscle mass and strength normally accompanying these changes. Since so many daily living activities such as walking, climbing stairs, and standing up from a chair are so dependent on strength it is imperative to minimize the age-related loss in strength as much as possible. The muscles in older adults maintain their ability to adapt; therefore, regular resistance training (2-3x/week) should be implemented into the lifestyle of such individuals. Moreover, a similar strength training protocol needs to be employed in younger adults as means of prevention and staying healthy into the golden years!

Written by Yuri Elkaim, BPHE, CK. Do not reprint without permission
Copyright 2006 © Total Wellness Consulting.

Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals innovative programs and technologies to help reach their goals of physical and mental well being. He is a highly acclaimed personal trainer, certified kinesiologist, and former professional soccer player.

Through properly prescribed functional exercise and nutrition programs, as well as attention to the inner person, Yuri has helped thousands of individuals reach their health and fitness goals.

He can be reached at
yuri@totalwellnessconsulting.ca
http://www.totalwellnessconsulting.ca

Whenever we talk of the flawless and united Society, we always think that the responsibility lies in the hands of the youths. But, we have been witnessing many undesirable activities everywhere in the world and sadly, created by the youths. So, it would be more appropriate to declare that future is in the hands of the parents. Now it is the most needed issue, which should be solved without any further delay.

There is no other way except educating the children, in such a way that there would be no more unwanted happenings in this world in future. When a child is born, it is quite a nice child till it grows. But, when he grows, everything is changed. In other words, it is the bounden duty of the parents to guide them properly. There are different stages for the kids to understand what is what. Here, the brought up is the most important factor for the future society. The children should be educated right from the beginning of their career.

The responsibility of the Mother: In a family, when a girl is pregnant, everyone is happy about it and she herself is looking forward with joy and eagerness that she is going to deliver a child. But, no one thinks about other factors, which would go a long way in future of that particular child. When she is carrying a baby, she should be given energetic food and required medicines so as to enable her to deliver a smart and healthier child. But, at the same time, we should keep it in our mind that moral strength is more important than physical strength and we should act according to that. For this purpose, during the pregnancy time itself, we have to take care of the child, while the child is her womb. She should think and speak only in the constructive ways. She should avoid the destructive thoughts. She should even avoid seeing cruel movies and unwanted fearsome scenes. She should avoid seeing lunar or solar eclipse. Since there is a possibility of the impact of these, to the child, these must be completely avoided. When the child is born, he should be taught only the good things. The mind of the child is very soft and tender. It would be having the tendency of believing everything. The world of children is totally different. The child always thinks that his parents are very perfect and they know all. This is the most delicate but appropriate time for the mother to teach him what the real love is. She should make him to love her. During this period, the child should be taught about the self discipline, which is the foremost quality required to lead his life. He should be taught the morals by way of stories, which would be very interesting to him. In this way, the morals would be registered in the child’s mind very strongly. The child loves mother as well as his father and that is the main reason that he learns fast and follow the morals he learnt from them. The mother, at any cost, should not express her anger feelings in her face, while feeding him. She should never scold him, even when he does a job wrongly. He should be taught the way of doing the same in a perfect manner. The child should always be dealt with soft hands, in such a way that he realizes his mistakes.

The responsibilities of the Father: The child always feels that his father is the only perfect gentleman in the entire world. In his view, his father is his hero. The child loves to follow the activities of his father. Here, the way of approach of the father is very important for the child. It would follow the activities of his father ever, since he believes that the acts of his father would be perfect. The father of the child should be very careful in handling the child. For example, when a man smokes a cigarette in front of his child, it would be registered in his mind strongly and if future, it would not be a surprise if he becomes a smoker. So to say, no unwanted things should be done when the child is watching you. We may think that the child is just seeing us. But it would be entirely different, as far as his mind is concerned. He would be thinking the same thing in his mind and would be repeating the action mentally. It is the moral responsibility of the father of the child to educate him. He should be given proper education while he is very young. When he joins the school, it is the duty of the mother to give him the food and dress him properly and make him happy, while he is ready for the school. When he comes back from the school, the father should enquire about the lessons that were taught on that day. He should devote some time exclusively for the child in his studies. He should clear all the doubts in his school works. Cultivating good habits is essential for his future life. When the father of the child is having the good qualities, naturally the child would surely have the same qualities. The parents of the child should never quarrel or fight in front of the child. The misunderstandings between the parents should be solved while is the child is away from that place. Otherwise, the child would have a fighting quality in its mind, which is not desirable.

Next stage of the child is the adolescent age. This is the most dangerous stage for the child as well as for the parents. This period is a very sensitive and delicate one to handle. If the child is not protected and guided properly, then the result would be an intolerable one. In this stage, the thoughts of the children would be dramatically different from others. Each and every child would have its own imaginations and it would like to move in that way. Here, the parents have to be very careful to move with their child. The child should always feel that you are his friend. When the child is a girl, the mother should take care of this and when the child is a boy, it would be the responsibility of the father of the child to take care of him. This is the stage, when he is in need of a very sincere friendship. If the father or mother moves with him as his friend, then he would be groomed in the exact direction to achieve his goals in his life. Otherwise, it would be very difficult to learn about his qualities and his habits. It is very easy for the child to hide his habits and move as an innocent boy or a girl. The parents must watch their child without his knowledge and observe his attitudes. This is very important for his future life. We have to go deep about his friends. Unless we have an eye of his friendship, in future the parents would have to face unexpected twists in his life. It depends upon many factors. Though there is a vast difference in culture with each and every country, the parents should always insist their child to follow the best culture that would be suitable for the future of their child. In many countries, there is no binding at all in the family. Of course, it is a must that the child should understand how to live independently, without other’s help. But at the same time, he should be in the position to realize his responsibilities. No one could blame a child, if it is not bestowed with good qualities, since it is simply because of the negligence of the parents. When the parents have the self realization, surely the brought up of their child would be at its best. By all means, he will surely shine, and his presence in the society would be very useful in the betterment of the future society. If the child grows in this way, in future there would be no wars and we can definitely look forward to an undivided and united society.

I am Sampath Kannan, a freelance writer, writing articles as anian. I have written many articles in various web sites. I would be glad to receive suggestions from the readers, which would be very helpful to gain proffesinalism. My contact address is anisampath@hotmail.com.

Almost there! This is the third lesson of my “Invitation Anatomy 101″ list of articles. Remember, this article continues the listing of common Optional Components typically seen in invitations. While many examples are directly relevant to wedding invitations, I’ve tried to be broader to include the general invitation and corporate invitation components as well.

If you haven’t already done so, I highly encourage reading my article “Invitation Anatomy 101 - Typical Components” first. This article continues from “Invitation Anatomy 101 - Optional Components I”:

Optional (or Additional Components) CONTINUED:

6) Seating Cards

• Seating cards may be used to identify the proper spaces each guest should be seated at. These cards may be made for both the ceremony/formal event and reception. For weddings, ceremony cards are also known as ‘pew cards’, whereas reception cards are considered ‘place cards’.
• There are many variations of seating cards. Some seating cards are simply number cards, while others may only discern ‘bride’s side’ and ‘groom’s side’, or main auditorium, balcony level (for annual meetings), etc. Some seating cards can even state each guest’s full name.
• Seating cards are usually small in size and may be folded horizontally. They usually match the invitation style exactly or coordinate with the theme and colours of the event or company logo (for corporate events). There are countless style options and variations available.

7) Thank You Cards

• With respect to weddings, it is not only proper etiquette, but an expectation that the newlywed couple sends out Thank You cards. Your guests’ wedding or shower gifts should be acknowledged in this form (even in addition to other personalized expressions of gratitude).
• Thank You cards have evolved over the years. The traditional card used to be a small book-fold card no bigger than 3″x 5″ containing a small handwritten expression of gratitude on one side, and a wallet-size wedding picture on the other side.
• Some modern alternatives include: Postcards that features a collage of wedding pictures on one side and a gratitude expression on the reverse; Cards that emulate the style and format of the invitation but contain the gratitude expression instead (picture may or may not be included); or the utilization of digital picture printing or even electronic Thank You cards.

Note: Electronic Thank You cards should always follow in conjunction with printed cards.

• Nowadays, less couples are opting for the inclusion of photographs in their Thank You cards. Since the trend is towards smaller more intimate weddings, supplying photographs has become a permissible omission.
• Companies may also wish to send out “Acknowledgement cards” to express appreciation to their guests for attending their event. I have seen the use of Acknowledgement cards/Thank You cards for smaller, more elite VIP events where guest lists may include diplomats, industry leaders, top company executives, politicians, and other dignitaries. Besides being a great reminder and advertising opportunity, it’s also proper etiquette. Oftentimes, an appropriate gift accompanies the Acknowledgement/Thank You cards.

Residence Cards (or Change of Address Cards)

• For the post-wedding couple: Residence cards (also called “At Home Cards”) are an elegant way to communicate your new home or residence together to all your friends and family.
• These are small cards that may be sent with invitations or shortly after the wedding. They should include your names, your new home or residence address, phone number, and move-in date.
• For companies: Change of Address cards are critical to companies planning a major location change. Change of Address cards can stylishly inform your key business partners and clients of your new location. Address Cards have a better chance of getting noticed and acknowledged over common email, faxes, etc. They can easily save a lot of aggravation, time, and money - not to mention added exposure to clients and potential clients.

9) Website Cards

• First, a bit of background: Many companies offer ‘free web space’ on the internet where you can design a website using some generic templates. Some companies are wedding-themed and offer couples an easy and ‘low-tech’ way of constructing a “wedding website.” The advantages of a “wed site” are numerous. You can personalize a space on the internet that is accessible by anyone in the world. You can update it with pictures, wedding details, gift registry information, quotations, letters, stories, and even solicit creative contributions from family and friends.
• Website cards are physical cards that can be included with your invitations directing your guests to your “wed site”. Essentially the cards contain your names, the website address (http://www.) and your email address(es).
• For companies: By now, most companies have websites (those that don’t will surely get one to stay competitive). However, when companies first launch websites, a lot of money often gets thrown towards creative ways to market the website to the desired audience. Website cards - created much like miniature Announcement cards could be elegant and stylish and like Change of Address cards, they would get noticed. Nowadays, since most companies have a website and plaster it everywhere all over their letterheads, promotional items, and literatures, website cards have a role as a revived nostalgic marketing tool from the past.

10) Electronic Cards

• Theoretically, any of these components - including invitations - can be created and sent electronically. While the possibility of exploring electronic alternatives to physical cards is a tempting one, it is not recommended. The dreams of a “paperless society” remain just that. What I mean is that nothing appropriately replaces stationery and physical invitations.
• Also, the proliferation of spam, unsolicited emails, virus email attachments, ad-ware, and spy-ware poses problems for the future of Electronic cards: 1) Filtering software may inadvertently delete an electronic card attachment or notice before its received, 2) Email is still not accepted as a ‘formal’ alternative to traditional invitations, 3) Given the ‘cyber-battle’ with spammers, email invitations suffer credibility and image problems, 4) Email screams frugality which undermines the nature of formal invitations.
• Weddings are still considered formal and traditional events. Even if every one of your guests is an active user of the internet, electronic cards and greetings (if sent) should always be sent in conjunction with traditional invitations.
• Acceptance of electronic cards as substitutes for invitations or invitation components is not yet a reality and will likely remain so for the foreseeable future.

11) Registry Cards

• Not just for weddings anymore - gift registries can be made for baby showers, graduations, retirements, anniversaries, house-warming parties, etc.
• Many retail companies accustomed to registries print and offer their own special ‘registry cards’ that displays their logo. A registry card announces an active registry with a retailer.

NOTE OF INTEREST: There is still some controversy over whether information regarding gift registries is better communicated through word-of-mouth rather than through invitations. At present, gift registry cards are quite normal and ubiquitous in the wedding invitation world. Ultimately, it is a personal choice to make.

Again, the list could truly fill several more pages easily. New components are being created all the time to fill the need to communicate specific messages through an invitation method. Also, other factors such as religious and cultural traditions may be incorporated into these or additional component of your invitation. Remember, part of the uniqueness of custom invitations is the personalized elements that make your invitation - uniquely yours!

Laura Paladino’s work has been featured locally and nationally across print and television. Her public and commercial clients range from brides to wedding and event planners to celebrities in Canada and the United States. For additional articles and resources, information on Laura Paladino, her invitation design collections, or her select bridal boutique products and studio services, visit http://www.laurapaladino.com